L2 | Hip Hinge - Band
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Using a band with the hip hinge helps guide you in the correct movement of hUsing a band with the hip hinge helps guide you in the correct movement of how to move backwards and forwards at the hip joints, for such exercises like Romanian Deadlifts. This reduceS the sometimes incorrect flexion / extension movement at the lower back. It also helps to increase load for the glutes and hamstrings, and challenge the core without axial (vertical) load into the spine or discs.
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Demonstration and Instructions
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Wrap the band around a solid pole and then step into the band so it's around the top of your pelvis. Stand with your feet slightly wider than you shoulders. Don't have the band to tight that you have to lean or can't maintain a upright vertical spine position. Find your neutral spine and activate your deep core and stiffen the abdominals. Begin movement by bending at the hips NOT the spine, making sure as you bend you sit you bottom out towards the wall behind you. Keep breathing and maintain neutral. Brace you core and take a small quick breath out and stand slowly back up by pulling the hips through and using your glutes, stretching the band as resistance (don't over tilt the pelvis at the top). Then move your hands into a deadlift position to practice the hip hinge in a deadlift movement. You can then progress this into Romanian deadlifts.
Special Notes |
Alternative Exercise
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